Our top lane swimmer go around 2:10 200 free and their turnaround is 3:45 for 8 Man Ups. You can add Med Balls or weights to increase the intensity of some of the exercises if you want. Another variation is for IM, obviously the 50's are IM order but the exercises change to hit the strokes as close as possible, so V sits before Fly, Dips before Back, Squats before Breast and press ups before Free. Have fun and "MAN UP"